Hyrox Tracking & Training
Train for Hyrox with a plan that is built around your race pace
PhitLab App programmes hyrox training, running development and station strength into one plan — then adjusts it from the data you log. 8km of running, 8 stations, one finish time. Let's make yours faster.
Free means a full week: seven days of running and Hyrox training in your athlete dashboard, the same plan every new athlete starts on. No card, no commitment.
- Zones set from a 5km time trial
- Station strength programmed weekly
- Coach feedback on every logged session
- Leaderboards by division and benchmark
8 × 1km run + 8 functional stations — trained the way you race it.
Free tool — no account needed
What is your predicted Hyrox race pace?
Enter your most recent 5km time and we work out the pace you can hold across the 8km of running in a Hyrox race — instantly, and free.
What are you training for?
Choose the path that best matches your goal.
What is Hyrox?
Hyrox is the world series of fitness racing: 8 x 1km runs broken up by 8 functional workout stations, done solo or as a doubles pair. Every race uses the same format, so a Hyrox training plan can be measured, repeated and raced — that is what makes it the fastest growing endurance sport in the world.
The 8 Hyrox stations
1000m SkiErg
Upper body pulling endurance straight after the first run.
50m Sled Push
Leg drive and heavy-load tolerance under a rising heart rate.
50m Sled Pull
Posterior chain and grip — the station most athletes underestimate.
80m Burpee Broad Jumps
The biggest heart-rate spike on the course.
1000m RowErg
Pacing discipline: fast enough to gain time, never a sprint.
200m Farmers Carry
Grip, core and posture while you fight for breath.
100m Sandbag Lunges
Single-leg strength that decides your last kilometre.
100 Wall Balls
Where races are won and lost — rhythm beats intensity.
Running for Hyrox
Running makes up 55–65% of your total Hyrox race time, all of it with a heart rate already pushed up by the previous station. We train easy aerobic volume, threshold repeats at race pace and compromised running sessions so the last kilometre looks like the first.
Strength for the stations
Sled push, sled pull, farmers carry, lunges and wall balls reward strength that lasts. Loading is prescribed as intervals with fatigue tracked session by session, so you get stronger without arriving at race day flat.
How PhitLab programmes Hyrox and running
Every block is written by a Hyrox coach, then tuned against the numbers you log: splits, RPE, heart rate, station times and video.
Race-pace running, not just mileage
Hyrox is won on the run legs. We build your aerobic base, then layer threshold work at the exact pace you can hold off the sled, rower and wall balls.
Station strength that lasts
Sled, carry, lunge and ski strength programmed as race-specific intervals, so heavy loads stay fast when your legs are already full of lactate.
Zones from real data
A 5km time trial sets your heart-rate zones and estimates your Hyrox race pace. Every session is prescribed at a zone, not a guess.
Compromised running practice
The skill nobody trains: running well immediately after 100 wall balls. We rehearse the transitions that cost athletes minutes.
Fatigue tracked session by session
Every session carries a fatigue score, so weekly load climbs when you can absorb it and backs off before you break.
Coach feedback on your logs
Log the session, RPE, splits and video. Your coach reviews the numbers and adjusts the next block — you are never training blind.
Hyrox training plans
Choose the level of coaching you want — the programme structure, zones and community are the same.
8-Week Race Prep
$19one-off
A structured eight-week build from base to race day, finishing with a full Hyrox simulation and taper.
PhitLab VIP
$99/ month
Private 1:1 programming written for your race, your numbers and your training week, with coach feedback on every log.
8-Week Running Only
$12one-off
Eight weeks of beginner-friendly running built for Hyrox performance: a walk/run start, easy aerobic volume and race-pace intervals — no station training needed.
Cancel any time. Gym owners and coaches — ask about runningPhitLab inside your box.
Hyrox training FAQ
What is Hyrox?
Hyrox is a fitness race made up of 8 x 1km runs alternated with 8 functional stations: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. It is raced solo in Open or Pro division, or as doubles.
How long do I need to train for a Hyrox race?
Most athletes need 8 to 12 weeks of structured training to race well, with at least four runs and two station-focused strength sessions a week. No running background needed — if you have never run at all, the eight-week plan starts from walk/run and builds you up. Stick to it, stay consistent, and we will get you ready to race.
Can I train for Hyrox in a normal gym?
Yes. You need a treadmill or open road, a rower, a SkiErg and space for sleds and wall balls to train every station as written — but each station can be scaled with dumbbells, sandbags and running until you have the equipment.
How much running is in Hyrox?
You run 8km in 1km repeats, all of it with your heart rate already high from the previous station. Running makes up roughly 55–65% of your total race time, which is why pace discipline matters more than raw speed.
What is a good Hyrox finishing time?
Open division athletes typically finish in 1:20 to 1:45, Pro division in 1:05 to 1:20, with elite men around 55 minutes and elite women around 62 minutes. Your goal time should be set from your 5km pace plus your station times.
Do I need a coach to train for Hyrox?
You can follow a structured plan on your own, but station pacing, loading and race-pace running are easy to get wrong without feedback. PhitLab puts a coach on your logs so the plan adjusts to how you are actually responding.
Your next Hyrox PB starts this week
Start your free 7-day weekCreate your account and your free week is written for you.
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